PREP
5 Minute Flow – Focus on wrists, neck, hips, chest, and rotation
2 Rounds:
- 10 Deep Squats
- 10 Toe Squats – moderate pace, control the whole range of motion
- 20 Incline Push-ups
STRENGTH
RFQ15
- 20 Squats – Really focus on the bottom range of motion
- 10 Push-ups – Hands about shoulder-width, keep a good plank position
- 5 Sissy Squats – Only go as low as you can while keeping the knees happy
- 5 Uneven Push-ups
CONDITIONING
EMOM12 (Every Minute on the Minute, for 12 minutes; scale as necessary)
Timer: http://www.intervaltimer.com/timers/8867934-emom12
- 10 Truncated Burpees
- If you have high-quality, full push-ups, you may scale up to full burpees.
CHASSIS INTEGRITY
3 Rounds, 10s between rounds
Timer: http://www.intervaltimer.com/timers/8867941-chassis-integrity/fullscreen
- 30s Hollow Body Hold
- 30s Plank
- 20 Windshield Wipers